Beating the Blues
If you are feeling down, you may need to make an extra effort to find ways around it. In most cases, beating the blues can be done without treatment. Consider writing down triggers, stresses, or other factors associated with your mood and how you overcome it. This may reveal a pattern and may prove useful the next time you feel down. Suggestions include:
- Getting into the light. Winter months, especially in a northern climate, reduce light exposure which can affect your mood. You can make changes by going outside when the sun shines and turning on more lamps. If you have problems coping with the colder, darker days of winter, talk to your doctor about seasonal affective disorder.
- Adjusting your expectations. Set realistic goals you can achieve, breaking large tasks into smaller tasks to make them more manageable.
- Being patient with yourself. You may not be able to accomplish everything you usually do. Ask your friends and family for help when needed.
- Postponing important decisions until you are feeling more optimistic.
- Making time for friends, hobbies, traveling, and meditating even when you do not feel like it. Talking to or hanging out with your friends will help improve your mood.
- Increasing your social and/or spiritual support.
- Finding time for regular exercise. Exercise helps clear your mind and improve your overall mood. Aim for 30 minutes of exercise per day on most days of the week. To combine exercise with being outside, find a winter sport to participate in.
- Improving sleep patterns. Go to bed and wake up on a regular schedule that you can stick with (this includes your days off). Getting the proper amount of rest will make you feel better.
- Eating a healthful diet that starts with breakfast every day. Limit the amounts of caffeine and sugar from snacks and drinks. Switch to water to maintain hydration.
Depression affects all areas of a person’s life, including personal relationships and the ability to work, do recreational activities, or go to school. Because of the false belief that you should be able to get over depression symptoms, some people with depression may not realize that they have a treatable disorder. There may be feelings of embarrassment or shame involved in seeking treatment. However, receiving treatment for depression will not only improve your quality of life, but it may save your life as well. Untreated or inadequately treated depression may lead to suicide.
A variety of effective treatments are available to help people with depression. Treatment may include:
- Psychotherapy or counseling to help you learn more effective ways to deal with depression and the factors that originally caused or triggered it. Therapy can be individual, in a group, or with your family. Support groups are also helpful.
- Prescription medications for symptom relief and to help correct any underlying deficiency of brain chemicals.
- Combination of psychotherapy and medications
The FDA advises that people taking antidepressants should be closely observed. For some, the medications have been linked to worsening symptoms, suicidal thoughts, and suicide. These adverse effects are most common in young adults. The effects tend to occur at the beginning of treatment or when there is an increase or decrease in the dose. Although the warning is for all antidepressants, of most concern are the SSRI class such as:
Antidepressants need to build up in your system before they work. This can take a couple of weeks. Your doctor will keep track of how you respond to the dosage prescribed. Do not stop taking antidepressants without talking to your doctor to avoid withdrawal symptoms.
Be patient and honest with your doctor. It may take some time to find the right combination of medications or a therapist you feel comfortable with.